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Free 21-day tracker
Mindful Eating
21 days of eating with intention. No distractions, no rushing, no eating past the point of comfort. Simple rules that change your relationship with food.
- Free to start
- No ads
- Works offline
- Android & browser
The habits
- Stop at 80% fullEvery dayHara hachi bu — the Okinawan rule. It takes 20 min for fullness to register, so slow down.
Before you start: Not suitable if you have a history of disordered eating — rules like stopping at 80% full can reinforce restrictive patterns for some people. If your relationship with food feels genuinely out of your control, talk to a doctor instead.
Make it yours
Start this plan free, exactly as it is. With Momentum Pro you can shape it to your life, or build your own challenge from scratch:
- Your own habitsAdd, remove or rename habits: a dog walk, a spin class, no coffee after 2 pm.
- How often, per habitEvery day, or 1 to 7 times a week. Strength twice, a class once.
- Your recovery daysChoose how many off days you get, or go strict with none.
- Harder habits count moreIn your own plan, give tough habits up to 10 points so they weigh more in your score.
- Any length30, 66 or 90 days, or ongoing.
- A reminder for each habitEach at its own time, so the nudge comes when it helps.
Why it's easier to stick with
- One tap per habitCheck off as you go. No forms, no fuss.
- See your weekA progress ring and calendar show how you're really doing.
- Miss a day, keep goingRecovery days mean one off day doesn't undo your week.
- Reminders that landA daily nudge, and with Pro a reminder for each habit at its own time.
Questions
- Is the Mindful Eating plan free?
- Yes. Starting and tracking any ready-made plan in Momentum is free, in the Android app and in your browser. Momentum Pro adds streaks, levels, your own plans and a reminder for each habit.
- How long does the Mindful Eating plan take?
- 21 days, with 1 habit to check off each day.
- What if I miss a day?
- This plan starts in flexible mode, with recovery days, so one missed day doesn't undo your week.
Day 1 can be today.
Start Mindful Eating in a minute. Free to start, no ads.
